Ukudla okuhlukanisiwe - okushiwo nemenyu yesonto

Ekuqaleni, le nqubo yasungulwa odokotela ekwelashweni okuyinkimbinkimbi kwezifo zohlelo lokugaya ukudla. Ukudla okuhlukanisayo kujwayelekile ukukhipha inyongo, kunciphisa ukwakheka kwegesi kanye nomphumela onolaka wejusi yesisu, kugcina ukucindezela okujwayelekile kwesisu.

Manje ukudla okunjalo kusetshenziswa yonke indawo, kufaka phakathi abagijimi ukunciphisa umzimba, nokuthola isisindo semisipha, kanye nenye yezimiso eziyisisekelo zempilo enempilo.

Ingqikithi yokudla okunomsoco

Le ndlela yokudla iboniswa kubasubathi ngokwanda kokuvivinya umzimba. Kuzosiza iCrossFitters ukuthi ilungiselele imincintiswano lapho idinga ukukhulisa kakhulu inani lokudla abakudlayo nokuqinisekisa ukugaya kakhulu.

Kulabo abafuna ukunciphisa umzimba, indlela yokudla ikuvumela ukuba ufeze umphumela oyifunayo, ngaphandle kokudla kwakho okuthandayo kusuka kumenyu futhi uvame ukudla okulula. Uma kuqhathaniswa nokunye ukudla, imenyu yokudla okuyingxenye yansuku zonke iyahlukahluka.

Umongo wokudla okuyingxenye ulula ngokwedlulele - udle kaningi futhi ngezingxenye ezincane.

Njengoba umkhuba ukhombisa, iningi labantu, selifikile edilini elingenamkhawulo wokudla, lidla kakhulu kunalokho okudingwa ngumzimba. Abantu benza okufanayo ngokubheka esiqandisini sabo kusihlwa befuna okuthile okumnandi. Umphumela waziwa kuwo wonke umuntu - ukukhuluphala ngokweqile, izinkinga ngesibalo, ukunganeliseki kokuziphatha.

Ukudla okuhlukanisayo kunciphisa izilingo ngesimo sezingxenye ezinkulu futhi kukhulule umgudu wokugaya ukudla, kususe izidlo zasemini namadili ngomqondo wendabuko (okusho ukuthi, owokuqala, owesibili, owesithathu kanye ne-compote). Ngokuya ngemigomo yokudla okuncane, izingxenye ziyancishiswa, imvamisa yokudla okulula iyakhula, kepha akukho ukuvinjelwa okuqinile kokudla noma inhlanganisela yakho.

Ukukhula kwemisipha

Izazi zokudla okunomsoco eziningi zikholelwa ukuthi lokhu kudla kulungele abakhi bomzimba nabantu abanciphile abafuna ukwakha isisindo somzimba, ngoba indlela yokudla ikuvumela ukuba udle kakhulu ngaphandle kokuthwesa uhlelo lokugaya ukudla, kanye nokugcina i-insulin emazingeni afanele.

Le hormone yaziwa ukuthi isebenza ngezindlela ezimbili. Ngamafutha amaningi nama-carbohydrate, aqoqa amafutha angaphansi, futhi ngokudla okuphezulu kwamaprotheni, kukhuthaza ukukhula kwemisipha. Ukudla okuhlukanisiwe kulungisa "umsebenzi" we-insulin ohlangothini lwesibili, oluwusizo. Ngasikhathi sinye, kwanele ukugxila ekudleni okuneprotheni okunomsoco, futhi wandise okuqukethwe kwekhalori lansuku zonke ngama-500-1000 kcal, ngenkathi kugcinwa osayizi bezingxenyana ezincane nobuningi bokusetshenziswa kokudla.

Ukubabaza

Kukholakala ukuthi ukudla ngezikhathi ezithile kwenza umzimba uqonde ukuthi asikho isidingo sokuqoqa izicubu ze-adipose. Kodwa-ke, inqubo yezikhathi ezilinganayo nayo iyiqiniso ekudleni kathathu ngosuku.

Umbuzo onengqondo uvela: ingabe ukudla okunesinqe somzimba ukunciphisa umzimba kuyasebenza? Impela - yebo, kepha okuwukuphela kwesimo lapho kusetshenziswa khona imali emafutheni ezimweni zokondliwa okuyingxenye kuzoba ukusweleka kwamandla: umzimba uthola amakhalori ambalwa kunalokhu okuchithayo. Zonke ezinye izinto zingezesibili.

Ukudla okuhlukanisiwe kukhululekile kubantu abasetshenziselwa ukudla okulula njalo. Kepha ukuze iholele ekunciphiseni isisindo, udinga ukugcina irekhodi eliqinile lekhalori futhi uqinisekise isilinganiso esifanele sezakhamzimba ngasikhathi sinye. Inani lama-carbohydrate asheshayo anamafutha liyancishiswa, okuqukethwe kwekhalori kuncishiswe cishe ngama-calories angama-500 kusuka kokujwayelekile okunconyiwe. Ngesikhathi esifanayo, ukuvivinya umzimba kuyanda.

Iseluleko! Ukudla okuhlukanisiwe kusetshenziselwa ukunciphisa umzimba, kepha indlela yokudla kufanele ihlale inengqondo, ngaphandle kwalokho kuzoholela ekukhathaleni. Le ndlela ihlanganiswe nokuqeqeshwa okunamandla kwemiphumela ebonakalayo futhi esheshayo.

Ubuhle nobubi bendlela

Naphezu kwakho konke ukuthandwa kwayo, lokhu kudla namanje akunaso isisekelo esiqinile sesayensi, futhi ukusebenza kwayo akuqinisekisiwe ngokuphelele nganoma yiluphi ucwaningo. Kodwa-ke, singakhuluma ngezinto eziningi ezinhle, ezisekelwa yisipiliyoni esisebenzayo nempendulo evela kubantu asebevele bazama lokhu kudla.

Izinzuzo

Ngakho-ke, izinzuzo ezingenakuphikwa zokudla okunomsoco ohlelweni lwama-fractional zikula maphuzu alandelayo:

• Uhlelo aludingi imikhawulo ebalulekile futhi likuvumela ukuthi ushiye ukudla okuthandayo nezitsha ekudleni.
• Ukudla kulawulwa ukudla okulula okuningana.
• Umzimba ulungisa kalula kalula ukukhawulela ngokulahla kancane kancane ama-calories kunokumangaza.
• Yize imiphumela oyifunayo ingabonakali ngokushesha ngendlela ebesingathanda ngayo, iyaphikelela.
• Abasubathi abaningi abenza uhlelo lokondleka okuyingxenye baqaphela ukwanda kobungqabavu emva kwamasonto ambalwa: ubuthongo basemini buyanyamalala, ukusebenza kahle kuyanda, futhi ukulala ebusuku kuyathuthuka.
• Ukudla okukhethwe kahle ngokuya ngohlelo lokudla okunamaqhezu akunaphikisana. Ngaphezu kwalokho, ukudla okunjalo kuboniswa ngezifo ezahlukahlukene zohlelo lokugaya ukudla (i-gastritis, izilonda, i-cholelithiasis, i-colitis, i-pancreatitis, njll.)

Ubunzima nobubi bombuso

• Ukudla okuhlukanisiwe kudinga ukubekezela, umthwalo wemfanelo, nohlobo oluthile lokuhamba ngezinyawo. Kuzofanela uhlele njalo indlela odla ngayo, ugcine umkhondo wama-calories, ulungise izingxenye zokudla bese ubheka isikhathi.
• Umbuso akulula ngaso sonke isikhathi ukuhlanganisa nendlela yokuphila.
• Ukudla okulula nsuku zonke kwandisa umthamo wamathe ne-hydrochloric acid - kwandisa ingozi yokubola kwamazinyo.
• Ukudla okuhlukanisiwe akulungile uma kudingeka imiphumela esheshayo. Ukwehla kwesisindo kuyinkimbinkimbi yinkohliso yokuthi ungadla yonke into usuku lonke bese wehlisa isisindo ngasikhathi sinye.
• Ungalindeli imiphumela ebonakalayo ngeviki elilodwa. Kuzofanele uhambisane nomgomo wamakhalori aphansi okungenani inyanga, kwesinye isikhathi ubude.

Ungakhohlwa ngombono ngamunye. Noma ikuphi ukudla noma uhlobo lwemithi akumele kubangele ukungakhululeki, ukudangala, ukukhathala, noma eminye imizwa emibi engase iholele "ekuwohlokeni."

Ukudla okuhlukanisiwe kokulahlekelwa isisindo (izinketho ezi-3)

Izimiso nemithetho ngayinye yazo yehluke kancane, kepha ingqikithi ihlala ifana, njengoba kunjalo nangendlela yokuphuza. Udinga ukuphuza amalitha ayi-1.5-2 wamanzi ngosuku. Lapho udla amaqhezu amancane, kubalulekile ukuhlafuna kahle ukudla, izikhathi ezingama-40 ngokoqobo.

Ngakho-ke ukuqala kuphi ukudla okuyingxenye? Kunezinketho ezintathu.

Inketho 1. Umhlahlandlela wendlala (emadlelweni)

Inketho yokudla okuyingxenye, ebizwa nangokuthi ukudla kwedlelo, ilungele abantu abathanda ukudla okulula kaningi noma abangakwazi ukuthenga ukudla okujwayelekile ngenxa yenkambiso yansuku zonke engajwayelekile.

Izimiso zokudla okunempilo kuleli cala zilula ngokwedlulele:

• Ungadla njalo lapho uzizwa ulambile.
• Ingxenye yokuqukethwe kokudla nekhalori incane. Isidlo esisodwa, isibonelo, singaba nocezu lwesinkwa noma nocezu lwesithelo.
• Izikhathi eziphakathi kokudla okulula azilawulwa ngokuqinile, kepha kuyathandeka ukuthi okungenani kube imizuzu engama-30-45.

Le ndlela yokudla ilungele inani elilinganiselwe labantu futhi inezinkinga eziningana. Okokuqala, ngesidlo esinezinxushunxushu, kunzima ukuthuthukisa ukudla okunomsoco nokunempilo futhi wakhe imenyu ejwayelekile yokudla okuyingxenye. Ngenxa yalokhu, abantu abaningi bayeka ukulawula inani lokudla abakudlayo futhi badlula ukudla kwekhalori lansuku zonke. Okwesibili, umgudu wamathumbu, osebenza ungapheli, awunaso isikhathi sokuphumula futhi uhlangabezana nokugcwala ngokweqile. Kulokhu, ukudla kuzogaywa kungaphelele.

Inketho 2. Ukudla kwasekuseni, isidlo sasemini, isidlo sakusihlwa kanye nama-snacks amabili

Le nketho yokudla okuyingxenye yiyona engcono kakhulu, elula futhi enengqondo.

Izimiso zalo eziyisisekelo zimi kanje:

• Ukudla okuphelele kosuku kufaka ukudla okungu-5-6.
• Inani lokudla okunomsoco kwasekuseni, kwasemini nasekuseni licishe lifane, izidlo zingama-khalori aphansi.
• Osayizi bokuphaka bancane - cishe ingilazi elincane noma elilodwa.
• Isikhathi esiphezulu phakathi kokudla asikho ngaphezu kwamahora ama-3.

Ukudla kuzongena kalula kunoma iyiphi inqubo yansuku zonke futhi kuzokuvumela ukuthi ulandele imenyu ehlanganisiwe. Ngenxa yezingxenye ezincishisiwe, abukho ubungozi bokudla ngokweqile, kepha umuzwa obonakalayo wendlala emini awukhathazi.

Inketho 3. Ukudla ngesikhathi

Lapho ama-calories nezilinganiso zezakhi zibalwa kahle, lolu hlobo lokudla okuhlukanisiwe luphelele kubasubathi abadinga ukunciphisa amaphesenti emizimba yabo yomzimba kepha bagcine isisindo somzimba esinciphile ngenxa yokuqukethwe kwawo kwamaprotheni amaningi. Inketho ibuye ilungele labo abahlose ukunciphisa isisindo.

Ngasikhathi sinye, imithetho eyisisekelo yokudla okunempilo ibukeka kanjena:

• Ukudla kwansuku zonke kuhlukaniswe kwaba ukudla okungu-8-10.
• Osayizi bokuphaka bangama-1⁄2 noma ama-3⁄4 ajwayelekile.
• Isikhawu phakathi kokudla okulula asikho ngaphezu kwamahora ama-3.
• Kungcono ukuhlukanisa ukudla kwansuku zonke kube izingxenye ezilinganayo.

Nganoma iyiphi yalezi zindlela, umuzwa oqinile wendlala awuvuki, kepha awukho umuzwa ojwayelekile wokusutha. Okungenani okokuqala ngqa, kuze kube yilapho umzimba ujwayela amavolumu ancishisiwe.

Ungayakha kanjani imenyu ngayinye?

Ukudla okuhlukanisiwe akubopheli imithetho nemikhawulo eqinile ekulungiseleleni imenyu. Ngasikhathi sinye, ihlanganiswe nezimiso zokuphila ezahlukahlukene, ngakho-ke ilungele kokubili i-gourmet noma imifino, nokudla okuluhlaza noma i-vegan.

Yenza uhlu lwezitsha nemikhiqizo ngaphambi kwesikhathi ozoyidla ngenjabulo futhi ngaphandle kobunzima emini. Usebenzisa amatafula ahlukahlukene asenziwe ngomumo, kulula ukubala okuqukethwe kwawo kwekhalori.

Okulandelayo, lungisa indlela yokudla: ukunciphisa noma ukwandisa izingxenye, engeza noma ususe ukudla ngakunye. Ekugcineni, hlukanisa izitsha kusuka kuhlu kube ngamadili we-5-8-10, kuya ngendlela oyikhethile, bese uthola imenyu yokudla okulinganiselwe.

Amathiphu Wokudla

1. Ukudla kufanele kujwayeleke, ikakhulukazi esigabeni sokuqala, lapho umzimba usajwayela izingxenye ezincane.
2. Ukwakheka kufanele kufezekise zonke izidingo zomzimba futhi kunikeze umzimba izakhi ezidingekayo (i-BJU, amavithamini namaminerali).
3. Imenyu yakhiwa ngokucabangela ukungena kwekhalori nsuku zonke, okubalwa ngakunye ngesisindo, ubudala nezinga lomsebenzi womzimba.
4. Uma kukhethwe ukudla okuyingxenye ngenhloso yokwehlisa isisindo, sebenzisa izinsizakalo zesazi sokudla okunempilo noma itafula lekhalori lokudla.
5. Imenyu kufanele ibe lula futhi ifinyeleleke. Akufanele ungeze izindlela zokupheka eziyinkimbinkimbi ekudleni okuyingxenye uma ungaqiniseki ukuthi uzoba nesikhathi futhi unesifiso sokupheka.
6. Kungcono ukufaka izitsha ezishisayo zesidlo sasemini, futhi kungakuhle ukuhlela inyama eshisayo noma inhlanzi ngemifino eshisiwe ukuze kudliwe.
7. Ukudla okulula kufanele kube lula ngangokunokwenzeka: i-cottage shizi enamafutha aphansi, okusanhlamvu, i-muesli, okusanhlamvu, iyogathi yemvelo.

Akuyona yonke imifino noma izithelo ngendlela yazo emsulwa efanelekile ukudla okulula phakathi kokudla - ezinye zazo, ngenxa yokuqukethwe yi-asidi, zikhulisa umuzwa wendlala kuphela, kepha ungagcwalisi. Ngaphambi kokungeza noma yisiphi isithelo kumenyu, zijwayeze izakhiwo zaso.

Ukusatshalaliswa kwamaprotheni, amafutha kanye nama-carbohydrate

Lapho wenza imenyu eyenziwe ngezifiso, kubalulekile ukulinganisela kahle amafutha, amaprotheni nama-carbohydrate. Kuyaziwa ukuthi ekudleni kwabesifazane, ukugwema ukuqala kokuphazamiseka kwe-hormonal, kufanele kube khona amafutha athe xaxa kunawesilisa.

Ngaphandle kwalokho, kusebenza le mithetho elandelayo:

1. Amaprotheni ahlukaniswa ngokulinganayo phakathi kwesidlo sasemini nesasebusuku.
2. Amafutha kufanele ikakhulukazi abe yimvelaphi yemifino. Kungcono ukunikela ngamafutha ezilwane ngokuphelele noma ukunciphisa inani lazo libe yincane.
3. Kungakuhle ukudlulisa ama-carbohydrate amaningi engxenyeni yokuqala yosuku. Lokhu kusho ukuthi ama-carbohydrate asebenza isikhathi eside, futhi kungcono ukwala ama-carbohydrate asheshayo (ukudla okunoshukela, okunesitashi) ngokuphelele.

Lapho ushintshela ekudleni okuyingxenye, kungakuhle ukuthi uqambe imenyu yesonto kusengaphambili, futhi okungcono - inyanga. Lokhu kwenza kube lula ukugcina ukudla okudingayo esiqandisini. Yidla ukudla ngempelasonto endaweni ekhululekile.

Imenyu yesonto (ithebula)

Ngaphambi kokuya ekudleni, abaningi batusa ukugcina idayari nokurekhoda konke ukudla, ukudla namakholori alinganiselwe. Ngosizo lwe "idayari yokudla" kuzoba lula ukudala imenyu enethezekile kakhulu bese ushintshela ezingxenyeni ezincane.

Sebenzisa ithebula lemenyu yokudla okunomsoco okwehlisa isisindo njengomhlahlandlela.

Ungalanda futhi, uma kunesidingo, phrinta imenyu yesonto kusixhumanisi.

Ukwenza isinqumo sokugcina noma esiphikisana nokudla, funda izindatshana zezokwelapha nokubuyekezwa kokudla okuhlukanisiwe. Futhi khumbula ukuthi ukudla njalo kunomphumela omuhle ku-metabolism nasempilweni yonke.

Bukela ividiyo: Is the Bonferroni Correction Really Necessary? (Disemba 2024).